Vitamin B12 / Cyanocobalamin
Vitamin B12 also goes by the names of Cobalamin or Cyanocobalamin. It helps in the formation of red blood cells and aids the function of the nervous system.
How Much Vitamin B12 Do You Need?
The Recommended Dietary Allowance (RDA) for adult males and females is 2.4 µg. The dose for pregnant females is 2.6 µg and for lactating females is 2.8 µg.
What Happens If You Don't Get Enough Vitamin B12?
If the body does not absorb sufficient B12, various forms of anemia can result. Anemia is a deficiency of hemoglobin or red blood cells that impairs the ability of the blood to transfer oxygen to the tissues. Too little B12 can result in other major symtoms such as fatigue, depression, anxiety, nerve damage, constipation and appetite loss.
What Happens If You Get Too Much Vitamin B12?
Symptoms of a B12 overdose are unknown. There is no sufficient, reliable information about the safety of very large amounts.
Good Sources of Vitamin B12
B12 cannot be found in vegetables. In food it only exists in animal sources such as eggs, milk, fish (including trout and salmon), meat and liver. Vegetarians are strongly encouraged to supplement. The vitamin does not diminish as a result of cooking. The following chart shows some of the most common food sources that are rich in vitamin B12.
|Good Sources of Vitamin B12|
|Beef liver||3 oz.||60|
|Fortified breakfast cereals||3/4 cup||6.0|
|Trout (wild)||3 oz.||5.4|
|Trout (farmed)||3 oz.||4.2|
|Cheese (American)||1 oz.||0.4|
|*Micrograms of Vitamin B12|
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